What’s Better for Weight Loss: Low Fat or Low Carb?
It had been unclear whether low-carb or low-fat diets were better for weight loss, with only some studies finding in favor of the low-carb approach, at least in the short term.
Low Carb Diets
Low carbohydrate diets, like Atkins and South Beach, typically allow more proteinand fat. One of the chief objections to low-carb dieting has been that it would ratchet up levels of “bad” LDL cholesterol by encouraging people to eat food with higher saturated fat content. Low-carbohydrate diets have become increasingly popular for weight loss. However, evidence from individual trials about benefits and risks of these diets to achieve weight loss and modify cardiovascular risk factors is preliminary.
Low-carbohydrate, high-protein (LC-HP) diets have finally been vindicated as scientific research clearly underscores their benefits in weight loss. Just as carbs aren’t your enemy, neither are fats. You need fats to metabolize fat-soluble vitamins A, D, E and K, store energy and protect your internal organs.
Surely a diet high in saturated fat has been proved to cause high cholesteral and heart disease? Actually, no it hasn’t. Studies show that a diet higher in saturated fat correlates to better health. Eaten in moderation, the monounsaturated fats in avocado, olive oil, nuts and seeds improve blood cholesterol levels.
Low Fat Diet
Low fat diet is the healthiest way to avoid serious diseases. The low fat myth has become so accepted by western society that many health professionals supporting those with serious illnesses and most of the general public believe that lowering your fat intake and increasing your carbs is a healthy way to eat. But it is simply not true. It was never proven. Some people tolerate a diet lower in fat and higher in carbohydrate than others, and still keep good health. This may be one of the reasons that the myth has been accepted for so long.
Low-fat diets include large amounts of low glycemic index vegetables and fruits. Low glycemic foods do not raise blood sugar as quickly as others.
Study from the Harvard School of Public Health reported from a Dietary Approaches to Stop Hypertension (DASH), and found that a diet “with high intake of fruits, vegetables, and whole grains, moderate intake of legumes, nuts, and low-fat dairy products, and low intake of red and processed meats and sodium, was significantly associated with lower risk of coronary heart disease and stroke in women.”
Best Weight loss with both diets
Reduced calories through healthy diet plus exercise.
The key to losing weight is reducing calorie intake. No matter what you eat, if you cut calories consistently, you will shed pounds.
If you have to lose weight fast due to an obesity related disease and your doctor approves, you can lose it quickly on an Atkins type diet. But for long term success, the best diet is a balanced one that you can follow for life.
With all the scientific evidence now underscoring the metabolic advantages of a LC-HP diet, the time has come to make this approach a mainstay in weight loss and maintenance.
Instead of fads, a better plan for both weight loss and overall health includes controlling your portions, eating three meals a day, bringing healthful snacks with you to work or school, drinking water instead of sugary drinks and getting adequate physical exercise.
This web page is for information and support only and NOT a substitute for professional diagnosis and treatment! Nothing on this web page should be construed as medical advice. Please check with your own physician about any information that concerns you.